"The Mysteries of Cholesterol - What Drug Companies Don't Want You To Know"
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Diet For Lowering Cholesterol
Diets for lowing cholesterol should be centered around reducing fat, which raises blood cholesterol levels when too much is consumed. There are several other things that will help reduce cholesterol. You should limit sodium intake, increase fiber and complex carbohydrates intake, and decrease calories if you need to lose weight.
Why should I eat a special diet?
The body produces cholesterol from two main sources. A majority of cholesterol is produced by the liver from various nutrients and saturated fats. The liver makes all the cholesterol the body needs on its own. However, because all animals can make their own cholesterol, additional cholesterol comes from eating animal products. These would include meats, eggs, and milk products. This cholesterol is absorbed through the intestines and supplements what the liver produces. A diet high in saturated fat also increases cholesterol production. Therefore, consuming less dietary cholesterol and fats helps blood cholesterol levels in the body stay within a healthy range.
Fat in your diet
Dietary fats are either saturated or unsaturated. Saturated fats become solid at room temperature. Unsaturated fats are liquid at room temperature. This is the main difference between the two. In a cholesterol diet plan, it is especially important to limit saturated fats. Saturated fats are found mainly in meats and dairy products made with whole milk.
Unsaturated fats (polyunsaturated and monounsaturated) are found mostly in plants, and are less likely to raise blood cholesterol levels. Studies have proven that monounsaturated fats (olive, peanut, or canola oils) may even help lower blood cholesterol. There are a few vegetable fats such as coconut oil, palm oil, and cocoa butter that act like saturated fats in the body. You should eat these in moderation or avoid them altogether.
Look for the term hydrogenated vegetables oil on food labels. These foods should be avoided because they are basically vegetable oils made into saturated fat. Hydrogenated oils are found in baked goods, snack foods, and margarine.
Free sample diet
Breakfast:
- 1/2 cup of fruit and 3/4 cup cereal
- water, juice or 1% milk
Lunch:
- 1 cup vegetable soup
- fresh lettuce salad
- oatmeal cookie
- water or tea
Dinner:
- 2-3 oz broiled chicken breast
- 1/2 cup rice
- 2 broccoli spears
- 1/2 cup yogurt
- water or tea
Information about foods
New nutrition labels should have information on fat, saturated fat, cholesterol, sodium, and fiber content to help you determine if a food would promote high cholesterol or not. As always, the information on this page is for educational and informational use only. You should consult a doctor or registered dietitian before making any changes to your diet...
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